We would like to thank all of our past clients who stood by us, our family and our Gym. We have relocated to the Sunshine Coast in Sunny Queensland where we are living our best lives. 

We wish you all the very best for the future.

Now, do some Burpees!

CrossFit Inventive – CrossFit


Banded Shoulder mobility

Couch stretch 1 min e/s

Glue Stretch 2 min e/s

Wrist Stretch 30 sec F/B



Red Banded:

Pull aparts x 30

Pass Throughs x 10

Press x 10 e/s

30 sec Handstand Hold/Wall-walk Hold

15 rest:

30 Sec Plank

Handstand Push-ups (Conditioning )

4 sets to achieve as many reps as possible.

Chose from Strict or kipping but you must stay on the movement you start with.

1 minute for max reps

1 min rest

45 sec for max reps

1 min rest

30 sec for max reps

1 min rest

15 sec for max reps

(5:30 clock)

Metcon (Time)

5 Rounds:

15/10 cal Bike Erg

10 Chest To Bar Pull-ups

Directly into….

5 Rounds:

10 Power Cleans 45/30kg

10 Push Jerks 45/30kg

Bike Cals:

Row same cals

Assault bike/Ski 11/9 cals

200m Run

Chest To Bar:

Chin Over Bar Pull-ups

Ring Rows

2 x Reps of Double DB Bent Over Rows.

Power Cleans/Push Jerks:

Lighter weight

Use Dumbbells.